I have roughly 4 months before I need to start cutting for the show/MAB meet up in Ohio. Trying to piece together a routine to add as much mass as possible in this amount of time. I have add some since my last show, strength is up. Sean Sullivan is supposed to be helping me but at this time he is deployed and I'm not sure how much time he is going to have for me, so I just want to be prepared.
Arms:
Cable Tricep Pushdowns superset w/
Standing Curls (EZ curl bar)
Set 1: 15 reps (warm-up)
Set 2: 12 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 8 reps (drop weight and do another 8 reps)
Close Grip Bench Press superset w/
Preacher Curl Machine
Close Grip Bench Press:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps ( do a double drop set of 8 reps each)
Preacher Curl Machine
Set 1: 12 reps
Set 2: 12 reps
Set 3: 8 reps do a double drop set of 8 reps each)
Tricep Dip Machine superset w/
Seated Dumbbell Curls
Tricep Dip Machine
12 reps x 3 sets
Seated Dumbbell Curls
10 reps x 3 sets
Back:
Pulldown
4 x 10-15
Barbell Row
4 x8-12
One-Arm Dumbbell Row
3 x10 (each arm)
Supersetted with Hammer Strength Pulldown
3 x10-12
Deadlifts (as long as my back holds up)
3 x10
Legs:
Leg Extensions:
4 x12-15 reps
Hack Squats:
7 x(last set is a triple drop set), 10-12 reps
Barbell Squats:
3 x10 reps
Lying Leg Curls:
4 x10-12 reps
Standing One-Legged Curls:
4 x10-12 reps
Stiff-Legged Deadlifts:
3 x10-12 reps
Chest:
Incline BB/DB Press
5 sets x 15-12-10-10-8 reps
Flat Bench Dumbbell Press
3 x 12
Incline Dumbbell Flye
3 x 12
Cable Crossover
2 x 15
Shoulders:
Side Laterals:
5 x 15-12-10-10-8 reps
Reverse Dumbbell Flyes:
4 x 12-10-10-8
Seated Barbell/Dumbbell Press:
4 x 10-10-10-10
Shrugs on the Smith Machine:
5 x 12
There you have it! I think this looks solid and I should have no problem growing on this routine.
Thoughts?
Comments?
I have had strep and the flu since last week, feeling better now but still have a slight sore throat and a mean cough. Just gonna keep chilling the rest of this week and hope to hit hard Monday!
